Crossfit of Fremont

June 03, 2010

BODYBUILDING IS COOL.....

What about the other lifts? The ones I grew up in the gym
doing. Barbell curls, preacher curls, one armed dumbbell curls, tricep
extensions, lat raises, lat pull downs, seated dumbbell presses, dumbbell flys…..
The list goes on and on. In the last
four years I’ve been CrossFitting hardcore. I never do any of these lifts
anymore. The other day I asked myself, “Why not?”

The CrossFit argument to not do these lifts is simple: They
don’t move large loads long distances…. They are not multi-joint…. They are non-functional as defined by
CrossFit. I agree!! You are not going to see me program 21-15-9of curls, tricep kick backs, and seated Arnold presses
any time soon (though that would be interesting and film worthy….)Those movements just don’t fit into high
intensity workouts.

That doesn’t mean
you can’t add these lifts to your strength training protocol. Strong men and
women have been doing these lifts FOREVER! You don’t think curls and lat pull
downs are not going to help you get to 50 pull-ups? Don’t you think French curls
and close grip bench pressing would be beneficial to improving your dips and
muscle-ups? You CAN break large movements down into smaller pieces and improve
your strength. You just have to remember that the smaller pieces are not the substitute for the goal.

So how do you fit this into your strength training
routine? Think small. Add accessory lifts to your workouts in sets of 4 for
8-12 reps. Maybe you pick only one or two a session. They should be moderate
load lifts that fit in nicely with the main lifts you do for the day.

Just consider it. Don’t hate on the bodybuilder’s style of
training. Keep open minded about your training and don’t be afraid to try new…or
old… things.

******************************

WORKOUT 6/4/2010

Strength:

Program #1:5-3-1 Bench PressWeek #1,#2,#3, or #4

Program #2: Power Clean5/5/3/3/1/1/1

Conditioning:

Complete as many rounds as possible in 4 minutes of:

10 ring dips

10 true push-ups*

10 dumbbell bench presses (M:35+/W:25+)

Rest 3 minutes and repeat for a total of four cycles.

*A true push-up is done with a set of parallette bars and
your feet on a box. The goal is that your chest breaks dips just below the top
of the bars.

Comments

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OK I like the women who like to work in their bodies, but a girl with that physical appearance come to me ask it for a date, I don't know what to say if "I say yes but please don't punch me" or well "of course but don't hug me, I don't want to end in the hospital with all my bonds broken".

I just threw up in my mouth,lol. Try it show us some results. From my standpoint of getting my guys (military) out of bodybuidling bullshit, I'd advice against it. I have way to much to do practicing lifts, kettlebells, running, etc. There are some many better things to be doing versus targeting and isolating, my humble opinion.

@Imran. No flame war. My point was that I agreed that doing their workout at their weights and their time is a good constantly varied element to add to CrossFit as well. I was kind of being facetious about the position of boasting that "their workouts" are "our warm ups." That was what I was trying to say, not being boastful myself. Sorry, sometimes that isn't conveyed well in postings.

@Jor
"I think it is worth doing just from the concept of constantly varied and the unknown or unknowable. Besides, we CrossFitters often expound proudly that "your" workout is our warm up. So, why not prove it by warming up sometimes with "their" workout? I can dig that."

Not trying to start a flame war here, but sometimes a little humility might be in order. You do realise that doing "their workout" also means lifting "their pounds/kilos" in weight on the bar. Not just repeating the same movement pattern with 1/4 of the weight....

two words "CONJUGATED TRAINING" I am sure since HQ started working with Louie Simmons, their thought on curls,close grip press, etc have changed a bit. It would be nice to have a reverse hyper.

Another method that is pretty cool is the agonist/antagonist pairing.

before a max effort bench press, do a set of chins or bar curls to fatigue the biceps. by doing this, it allows the triceps to do more work allowing for a bigger lift ;) and yes I have tried it and it works.

I am glad you posted this, Freddy.

I would like to see you throw some EDT training into the mix as well. (Charles Staley).

I totally drank the Kool-Aid on ditching the accessory lifts too after I started Crossfiting. Looks like you and I both read Wendler 5/3/1 at the same time. They have been back in my strength work progressively more these past weeks. I feel like I'm cheatin' on Crossfit, haha.

Since I started following the crossfit path, a year ago, every source of inspiration and knowledge has totally banned the body building way. I have never questioned it and always thought that this new crossfit thing is the shit, meaning that I´ve totally repressed my own knowledge about strength and conditioning training in favour of the "new way".

I think it is worth doing just from the concept of constantly varied and the unknown or unknowable. Besides, we CrossFitters often expound proudly that "your" workout is our warm up. So, why not prove it by warming up sometimes with "their" workout? I can dig that.